The Beginner’s Guide Series [ALL VIDEOS]

90% of your results boil down to this. I posted on instagram that 90% of…

Power List. One of the most SIMPLE things you can do to get more shit…

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

There are 4 key parts of health and longevity promotion and today we are discussing…

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

90% of people who come to me expect that they’ll need to do a bunch…

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

I developed a framework for our fitness and nutrition coaching that takes our clients through…

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

This is my second time writing this article, to be honest. The first go around…

Most of us are doing many little things throughout the day and week that are…

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

The holidays are a time for friends, family, and yes, lots of good food! But…

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…

Traveling while in the middle of working towards your fitness goals can be stressful for…

One of the biggest mistakes I see in the training world with clients… is training,…

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

  I love this saying above, because I’ve often referred to life as a book….

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass   Leucine threshold….

ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…

How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

When it comes to creating the lean body we all want, the ultimate goal is…

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

    So many people have a confusion towards carbs and don’t know how to treat…

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

  How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….

For as long as man has been around people have always said how important sleep…

One thing I always hear in the gym that irritates the hell out of me…

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

  This weekend, I learned the secret to success. Not how the most rapid fat…

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

Pinch me, I think I’m dreaming!! – The first time I read that I can…

I’m just over 2 weeks away from my first physique competition and the closer I…

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

The human gut, or “The Second Brain” as most are calling it – which makes…

Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1  Title: Wearing of…

I get a ton of nutrition questions on a daily basis, but the topic that…

Gaining – a scary word for most women to hear or even think about, especially…

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

First we need to define and differentiate the different kinds of diets you can follow…

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Macro based diets are pretty common inside of the nutrition world right now (have been…

What is the healthiest way to eat? What is the best way to eat to…

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Many guys (and even gals) who are into strength training switch off when they hear…

Habits and Addictions Are The Same This is crazy, but did you know that less…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

That’s a question I get quite often inside of our coaching practice and rightfully so,…

Organic food…. Is it worth the extra money? Will you get sick and diet if…

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

First and foremost, let’s talk about whom this article is for. Plain and simple, this…

Five weeks of serious CrossFit action coming at us as we’re only a month away…

These past few weekends I have had the opportunity to learn and hang with some…

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Do you workout fasted or are you one of those people who absolutely has to…

Travel is a part of life no matter if it’s for work or pleasure, with…

Don’t Live With “What If’s” If you ask any person who is over the age…

As a reader of my blog, I can assume your goal is to look, perform,…

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

  How To Track Macros When Eating At Restaurants Table of Contents How To Track…

That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

Stop constantly doing these things and your body will drastically change for the better. The…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

Each month I will cover a few of the top research articles on nutrition, training,…

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

  Do the things I’m going to share with you in this article today, and…

How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…

Each month I will cover a few of the top research articles on nutrition, training,…

*Note from Brandon: if you want to learn how to interpret research go read each…

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

At some point in your training, the basics just get boring. Let’s face it. 5×5,…

Your efforts need to match your goals. I attended a webinar recently and the speaker…

“So what is the best diet?” A question I’ve heard many times and if you…

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Warming up for a strength training session is often a boring, yet unbelievably critical, task…

  Today I read a story, the kind of story that makes you stop, shut…

Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…

It’s that time of year again, the Christmas spirit and cheer is here and along…

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Today we are going to talk about how you can maximize the effectiveness of your…

A lot of people get confused about or over think their cardio/conditioning. This could be…

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

Muscle strains seem to happen at the most inopportune time. They are a common injury…

Heading into my first bikini competition I had at least one hundred random questions.  Even…

The Art of Developing Consistency: 5 Strategies To Build Unbreakable Consistency In the pursuit of…

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Being awesome is to say the least, well its awesome. So in my opinion everyone…

I am officially six days away from the half way marker of this 12-week journey……

Depending on what studies you read, you might find that, technically, building muscle while burning…

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

    I’ve had many people tell me that I never get mad, I’m always…

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

Repeat After Me… This will be short, not necessarily sweet, and very much to the…

Love posting a status asking what y’all want to read about and getting TONS of…

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

For a printable version of this, for you to keep, click here .

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

YOLO… There’s something about being a human that innately slows you down or tries to…

Stress is everywhere and within every person out there. Very few people are completely stress…

Is it harder for the body to store carbs as fat, than it is to…

  Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…

Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…

Testosterone is perhaps the most well known and most sought after hormone in the male…

  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

Low back pain is probably one of the most common issues of pain within the…

Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

I actually couldn’t believe the result when this study came out… But when I really…

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

Most people do not truly understand what it takes to become successful, I’m yet to…

What could be a better snack then something high in protein, low in calories, easy…

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…

This is a VERY common question we get at TCM (what’s the best workout split?),…

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Cardio For Fat Loss This article is more than likely the most in-depth AND practically…

I’m going to try and keep this one short and too the point – notice…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

What is Mobility?   If your goal is fat loss, you NEED to incorporate mobility…

Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

For a printable version,that you can use at home or on the go to stay…

So you want to start exercising and eating “clean,” but where do you start? There…

Things that take hard work, scare you quite a bit, push you further and harder…

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Creatine Monohydrate… might just be our favorite supplement.  Why? Well, because we can recommend it…

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…

Tune in to what a Day in My Life looks like… We go from my…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Have you ever wondered how some people seem to effortlessly follow through with their workout…

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

  So many times we, yes I’m including myself, want to add all the little…

After reading the title I’m sure your all a bit confused, why would you train…

An introduction into weight loss prescription drugs Losing weight can be a journey full of…

  In honor of the one of the greatest hip-hop artists to ever touch the…

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….